The following training plan comes from the Sanda professional teaching plan of the Wushu Department of Xi"an Institute of Physical Education
The following are the results of Western Sports:
The Sanda preliminaries of the Tenth National Games Wushu Competition ended on May 15, 2005. Under the leadership of coach Zhao Xuejun, the 9 participating members of the Sanda Team of our college carried forward the spirit of tenacity and fighting, showed their style and level in the competition. A total of 8 people entered the finals and won 3 gold medals; 1 silver medal; 2 second place Excellent results of five and one seventh place. Among them, Qin Lizi won the women's 52kg class championship; Nasungerile and Baoligao won the men's 87.5kg and 77.5kg class championships respectively; Bater won the men's 77.5kg class runner-up; Zhao Zilong and Qinggele won the fifth place; Bada Leng Gui won seventh place; Li Yuan entered the finals.
Note: Qin Lizi, Bao Ligao, Zhao Zilong, Qing Gele, and Badalenggui are currently the 2002 students of our department.
Text:
Strength refers to the ability of the human neuromuscular system to overcome or resist resistance when working. Sanda determines the outcome based on the number of points scored by hitting or knocking the opponent down. Hitting and knocking down the opponent requires strength, which is specifically reflected in the striking force of upper limb boxing, the striking force of lower limb leg, the strength of throwing, and the ability to withstand the blow. Fighting force and other four aspects.
Sanda requires a high comprehensive level of various strength qualities, rather than the development of a certain strength quality alone.
(1) Maximum strength training
1. Develop maximum strength function by improving the ability of the central nervous system to control muscle work: It can effectively improve maximum strength without increasing muscle size. Sanda competitions are conducted according to the weight classification of athletes. It is particularly important to increase strength without increasing weight.
Training method:
① Training with moderate muscle relaxation.
During the process of recovery after the movement is made, or during the interval between movements, athletes should try to keep their muscles reasonably relaxed, which is conducive to the rapid replenishment of capacity substances in the muscles, and is conducive to the buffering of the nerve regulation mechanism and the slowdown. Reduce the negative effects of antagonistic muscles and synergists, so that the movement can produce maximum power.
② Training that stimulates muscle work and intensity.
During the training process, athletes are required to complete each action with the fastest speed and maximum strength to ensure the excitability of the nervous system and the stimulation intensity of the working muscles, thereby improving the quality of training and ensuring the growth of the athlete's maximum strength.
③ Training of muscle work methods.
To complete each movement, large muscle groups must be fully mobilized to do work. Otherwise, it will not be conducive to fully mobilizing the agonist muscles and synergistic muscles that can be mobilized throughout the body to participate in contraction and work.
For example:
When kicking a leg, the thigh should be bent as far as possible to retract the knee and push the calf forward, rather than the calf driving the thigh forward;
When punching, you can't just let the upper limb muscles do the work, you must use the strength of the legs and waist.
④ Training to increase muscle work and distance.
The amount of force is related to the distance over which the muscles work. On the premise that there is no warning of action, the hitting distance should be increased as much as possible. Increasing distance mainly depends on adjustments to footwork and body posture.
⑤ Training on accurate hitting points of movements.
In daily training, it is necessary to ensure that the hitting part and the maximum force point of the action are just right to fully exert the hitting power.
⑥ Training to use Qi to increase strength.
Coordinate your exhalation with your striking movements to increase the power of your strikes.
2. Increase maximum strength by increasing muscle cross-sectional area
(1) Elements of maximum strength training
Methods of muscle work: To develop maximum strength, Sanda athletes should mainly use dynamic working methods of restraint and concession, supplemented by static working methods. Static exercises are one of the effective means to develop maximum strength, but when training high-level athletes, the amount of static exercises should be controlled below 10% of the total amount of maximum strength exercises.
Amount of resistance: Overcoming the amount of resistance is one of the important elements of maximal strength training.
Restraint strength exercises can vary from 50 to 100% of maximum strength capacity;
Compromise strength training can vary from 70% to 80% to 120% to 130%;
To improve muscle coordination, maximum load and sub-maximal load should be used; to improve intermuscular coordination, 50% to 60% of the maximum weight should be selected. When choosing to increase muscle size to develop maximum strength, the exercise intensity used is about 75~90% of the maximum body weight. This loading allows for the optimal combination of muscle work intensity and number of repetitions per set of strength exercises. For high-level athletes, static strength training is important only when it reaches more than 70% of the maximum weight to produce better training effects, and when it reaches 90%~100% of the maximum weight, it can achieve better training results.Get the best training effect.
Speed of movement: No matter which method is used to develop maximum strength, it is necessary to maintain a slow speed of movement.
Reasons: ① Excessively fast movement speed will shift the effect of practice to the direction of developing speed and strength.
② When performing concentric strength exercises, if the movement speed is too fast, the maximum or close to maximum strength will only be achieved
It can appear at the beginning of the movement, while other stages of muscle work cannot get the due load due to the inertia of the equipment.
To develop maximum strength by improving the neuromodulation mechanism, exercises with medium movement speed are best, and the speed of each movement is 1.5~2.5 seconds.
In order to prevent the reduction of fast muscle fast contraction ability caused by maximal strength exercises at slow speed, maximal strength exercises at slow speed should be performed
Combining exercises with speed exercises.
Time to complete each set of exercises:
Maximum strength exercises to improve muscle coordination, usually the number of repetitions for each set of exercises is 2 to 6 times, and it takes about 3 to 15 seconds to complete a set of exercises;
Maximum strength exercises to improve intermuscular coordination. The number of repetitions per group can reach 15 to 20 times, and the time required for each group is about 23 to 50 seconds;
If you want to increase your maximum strength by increasing muscle volume, the best effect is to repeat each set of exercises 6 to 12 times, and one set of exercises takes 18 to 60 seconds.
Rest time between sets:
It is necessary to ensure the basic recovery of athletes' anaerobic non-lactic acid energy and body's working ability. To develop maximum strength, rest between sets for longer periods of time, usually 2 to 6 minutes.
Number of sets to practice:
Maximum strength exercises to improve intramuscular coordination and intermuscular coordination, the number of repeated exercise groups is 2~6 groups;
Maximum strength exercises to increase muscle volume, the number of groups of exercises is 3 to 10.
(2)Common methods to develop maximum strength
1) Repetition method: The characteristic is that the load gradually increases with the increase of muscle strength.
Load characteristics: The load intensity is 75%~95%, the number of repetitions per group is 3~6 times, the number of groups is 6~8 groups, and the interval time for each group is 3 minutes.
Usage: This method is suitable for all periods and stages of training. It is conducive to improving the coordination of force and can quickly and effectively improve muscle strength.
2) Strength method: It is characterized by the use of maximum load arrangement. Gradually reach the limit of force during practice, and then continue to use medium to high intensity loads until the body reacts adversely to stimulation asend.
Load characteristics: The load intensity is 85%~100%, the number of repetitions per group is 1~3 times, the number of groups is 6~10 groups, each time
The time between sets is 3 minutes.
Usage: This method is especially suitable for high-level Sanda athletes. It is beneficial to the improvement of maximum strength and relative strength without increasing muscle size or weight. However, using this method requires good physical and psychological preparation, as well as rich nutrition and good recovery methods.
3) Ladder training method: It is characterized by highlighting the extreme intensity, which requires close proximity to almost every week, every day and every exercise.
Reach or even exceed my highest level of the day. After a period of training, when the athlete can successfully complete two times at the weight of the original maximum strength capacity, the new weight can be added. Training time for each step is 2 weeks. If the athlete cannot handle the new load, return to the original step training for 2 to 3 days before continuing with increments.
Load characteristics:
Perform 3 sets at 90% intensity, 2 repetitions per set, 3 minutes rest between sets;
Exercise 2 sets at 97`5% intensity, repeat each set 2 times, and rest for 3 minutes;
Exercise 2 sets at 100% intensity, repeat each set 1 time, rest for 3 minutes;
Exercise 1~2 groups at an intensity of more than 100%, 1 rep per group, and rest for 3 minutes.
4) Limit method: It is characterized by repeating the maximum number of movements until you can actually practice without moving.
Load characteristics: The load intensity is 50%~75%, each group is repeated 10~12 times, the number of groups is 3~5 groups, and each interval is 3~5 minutes.
Function: This method exerts a comprehensive and profound structural (muscle fiber thickening) and functional (cardiovascular system) impact on the body. It is a method that can obtain dual training effects of intramuscular coordination and muscle fiber volume.
5) Static method: It is characterized by using a larger weight load and practicing in an incremental manner.
Load characteristics: The load intensity is above 90%, each group lasts 3 to 6 seconds, the number of groups is 4, and each group has an interval of 3 to 4 minutes.
(2) Speed and strength training
1. Principles of speed and strength training
The main factors that determine the level of speed and strength development are intramuscular coordination, intermuscular coordination and the rapid contraction ability of motor units.
The throwing method in Sanda requires the display of highly developed speed and strength while overcoming greater resistance. At this time, the size of the muscle plays a larger role.
Athletes use boxing and kicking techniques in competitions and need to use speed and power many times. At this time, it is not the muscle volume that plays a major role but the intramuscular and intermuscular coordination and the rapid contraction ability of the muscle fibers.
2. Elements of speed and strength training
How muscles work: To develop speed strength, dynamic working methods are mainly used, including restraint and concession
Waiting and long working methods.
Size of resistance:
To improve the speed and strength used in wrestling, 30% to 50% of the maximum strength capacity can be used; when focusing on developing explosive power, the amount of resistance should be larger; when increasing starting strength, the resistance should be smaller.
Speed of practice movements:
The main purpose of training is to improve explosive power, and sub-maximum speed can be used;
The purpose of training is to improve the speed and strength of punching and kicking. You can use the isokinetic practice method, and strive to complete the action at an angle of more than 15°/second.
Time to complete a single exercise: The duration of each exercise should ensure that the action can be completed without reducing the speed of movement and without fatigue. Usually the number of repetitions of each set of exercises can fluctuate between one and five or six times. . The duration of work in each set of exercises ranges from approximately 3 to 4 seconds to 10 to 15 seconds. The exact duration depends on the nature of the exercise, the amount of resistance, the level of training and the structure of the exercise, etc.
Rest between sets: The rest between sets must ensure the recovery of the body's working ability and the elimination of non-lactate energy oxygen debt.
For short-term exercises (about 10 seconds), the interval time is 30~40 seconds; for longer exercises (1~3 minutes), the interval time is 2~3 minutes. If the interval is short, you can take active rest or supplement it with self-massage.
Number of sets of exercises: The number of sets of exercises should be determined according to the nature and intensity of the exercises. The number of exercise groups in one class should be in the range of 2 to 6. When the load intensity is 30% to 50%, the number of exercise groups is 5 groups.
3. Training methods to develop speed and strength
Use 60%~80% of the maximum weight to perform exercises at the maximum speed, with 3~5 reps per group, complete 3~4 groups, and rest for 4~5 minutes.
Use 30%~50% of the maximum weight, repeat 7 times at the maximum speed, complete 5 sets, and rest for 3~5 minutes.
Various quick jumps, 10 to 15 times per group, complete 3 to 5 groups, with a 5-minute interval.
(3) Strength and endurance training
1. Principles of strength and endurance training methods
Strength endurance refers to the high level of muscle contraction required to repeatedly complete competition actions within a specified time.
For example: ① Repeated punch and leg exercises should strive to demonstrate a high level of starting strength and explosive power;
② Repeated dummy wrestling or wrestling exercises should bring out the maximum strength and explosive power.
2. Methodological elements of strength and endurance training
1)Load intensity:
Improve the strength and endurance of boxing and kicking exercises, and the resistance should slightly exceed 5~10% of the resistance in competition activities;
In training to improve the strength and endurance of wrestling, the resistance of the competition can be exceeded by 10~30%. To develop maximum strength endurance, 60~80% of the weight can be used;
To develop speed strength and endurance, 40~60% of the weight can be used; to develop static strength and endurance, 70~100% of the weight can be used.
2) Duration of practice:
The practice time to improve the strength and endurance of punching and kicking is 30~60 seconds;
The practice time for wrestling is 30 seconds to 2 minutes.
3) Interval time of practice:
Develop strength and endurance exercises for punching and kicking. If the duration is 30~60 seconds, the interval time should be shorter than the practice time
5~10 seconds;
If the practice time is longer, the interval time will also be extended accordingly.
4) Rate of practice: The rate of action should be as consistent as possible with the speed of the competition event.
5) Practice repetitions and sets:
To develop maximum strength and endurance, the total number of repetitions can reach 60 to 100 times, and the exercises should be done in 3 to 5 groups;
To develop speed, strength and endurance, the total number of repetitions can reach 100 to 200 times, and the exercises should be done in 3 to 6 groups.
3. Training methods to develop strength and endurance
1) Circuit strength training method: Use the parameters of various strength training methodologies, select a number of exercise methods, form each exercise "station" and practice in a circular manner.
The circuit training of Sanda strength and endurance usually uses 4 to 8 exercises, with each group repeated 3 to 4 times, with a total duration of 20 to 30 minutes.
Use 40%~60% load intensity, complete 10~20 times per group, perform 3~5 groups, and rest for 3~90 seconds between groups.
Use a load intensity of 25%~40%, complete the exercise with a fast rhythm of movement, and repeat each group30 times or more, complete 4 to 6 groups, resting for 30 to 60 seconds between groups.
2) Repeated training method: Use special methods with low intensity load, such as boxing exercises with dumbbells, leg exercises with light loads, footwork exercises and single-support continuous high leg lifts.
Repeat each group 20 to 40 times, with a rest of 60 to 90 seconds, and complete 3 to 5 groups
Repeat each group 20-40 times, rest for 60-90 seconds, and complete 3-5 groups